post loads, notes, reps, and times to commentsstay down there for the OHSarms at full ext at bottom and top of MUminimal squat on jump squats, rebound explosivelyknee barely grazes ground on switch lunges, jump b/t stepschest hits thighs AND body must be parallel to floor at top of sit ups - compare to Jan 30 score

Went light on OHS and Jumping Squatts to test out my back - things held up. Nice burn on Jumping Squats. BIG breakthrough on MUs today - all sets unbroken with full lockout/turnout at bottom- got into a great rhythm of dropping back and swinging from top- made my week! First time with Tabata lunges (burned) and anchored situps (much easier than unanchored)

Thanks OPT and Martin we did it like that all morning it was a safe guest ;)By the way Martin, its Roch (french name)I like roaches they are very stong resistant and adaptable insects but Roch is my real name hahaha!

A1)95x8/105x8/110x8/115x6 went more like 43X1 really wanted to work on the tempo on the way down!A2) All Broken.. but I did them all so I am extremely Happy!! Didn't get one in my warm up but managed to time my kips in the workout!

B1) All very explosive up and tried to hit a fixed height everytime.. whatever the RX wall ball height is thats what I was reaching for.B2)UB/15-5/10-5-5 all chest hitting the bar! Best CTB Pullups to date

A1. 145-145-145-145 x 6 A2. Did double and triples really focusing on resetting the false grip, that is something I have never been good at. B1. 95-105-115 x 10 B2. UB-UB-UB consecutive butterfly, these were actually a little difficult for me today

Notes: This picked apart many of my weaknesses. Chest to bar is a real struggle for me. Long way to go. I can get 10 pretty easy then I cash out. MU's were modifed from the ground. I have no place to hang my rings up high. Overheads are feeling much better with my knee. Good workout!

The cathletics.com video is what I'm going on as my guide for jump squats. Weightless jumping squats wouldn't make any sense for this WOD considering how low the reps are and how long the rest is between them and the CTB's.

My legs are really feeling it this past month... In a good way. I feel stronger and more eager to be "let loose from the dawg pound" so to speak. The basement gym is slowly coming together... Chad picked up a concept 2 rower for me from Calgary that I found on kijiji, bumpers and med ball from rogue came today... The only thing missing is a GHD, which I'm sure is not to far in the future.

The last few days have been a bit off. Energy has been low and I'm trying to figure out exactly why. Been journaling my food and I think I have 2 - 3 things pin pointed as potential culprits. Now I just need to start eliminating to see what makes a difference.

Started the WOD today but wasn't mentally in it. Half way through I switched to practicing my snatch. I find that if I push through a WOD when I'm not in it I feel defeated at the end due to a less than stellar performance. Sooooo that's why I switched to snatch....not my favourite movement and def. something I need to practice.

B1 135,155,185 ( pretty sure i did these wrong according to G-off, but these were pretty cool, huge difference in explosion when correctly coming to full hip extention, i did what Aimee did in the vid)

Hi OPT..I have been following your incredible programming as an athlete at Crossfit performance...2 questions...what is the Rx'd weights for OHS? last time we shot for the "ass to grass" at 65% ...are we looking to get closer to max? 2nd question, since there are pullups in the workout what would the sub in for muscle up's be for those of us that don't have that move down?

Really worked my OHS with extreme depth and holding a very strict and slow tempo beyond rx'd. Had a few problems with pain in my shoulders with OHS and CTB pullups and skin on my wrists and forearms getting mashed with the Muscle ups. Grip and hands were factor in CTB pullups as well.

Pullups and Muscle Ups are my weaknesses and I was very pleased with my results. I totally wiped out too far forward on my first go of the second round of muscle ups. No one was around to see but I bet it would've looked hilarious!

Still felt very sore in the upper/mid back, chest, and, shoulders from WOD on Sunday. The muscle ups were very painful, stiff, and tight as a result of residuale soreness. My right shoulder has been really tender the last few days, but it held out alright and is on the mend. My elbows hurt a bit during the MU's. The jump squats were interesting. My sets felt more explosive as I went along (last set being the nest, despite it also being the heaviest). The switch squats were a burner. I ended up throwing out a few reps every round becasue knee didn't touch ground.

A1. 173x6/183x6/193x6/200x3 -elected to stay at the bottom of the rep range, cause my baby wrist ache longer than this. Hips felt good on the last set, just dropped at the front.A2. 8/8/8/6,1,f,1B1. 10x3 two hands touching just under 9 feetB2. 20x3, felt fast and lightC. 24/23/22/23/23/24/23/24 - lunge 17/15/15/15/15/15/14/15 - sit-up

I'm in a bit of an energy lull it seems, I'll have to figure out what it is. Did the last WOD yesterday so I'm not 'fresh' but the MU's today were awful, they took about 2 minutes to complete, and the CTBs fell apart quickly, too. Oh well, hard work will pay off eventually!!

When you are doing 6-8 reps at that tempo it's up to the ATHLETE to determine your starting weight during your warm-up. Play with it and figure these things out on your own as no one here could tell you where to start, realistically. As for MU's... I'd work the s$#t out of something as close to a MU as you can such as the scaled ones Tucker did on the CF main site. Look 'em up!

Certainly looks like pressing strength endurance will be tested. I love the simplicity of WOD 2; WOD 1, on the other hand, just seems like overkill to me. Difficult, for sure, but maybe more complicated than necessary? Curious to see what the 3rd will be...

Unit -Thinking over those events quickly, now my thoughts my change the more I think, but my initial thoughts are these:I think the first one is a sprinter, the most challenging part looks like jerk to overhead squat, this might toast the shoulders, so maybe break those two up into sets of ten, or 8-7-5, and sprint the rest. That one will be interesting.The second wod: I did grace w/ 155lb about 7-8 months ago in 2:59, I think it would be closer to 2:30 now or even better. So 60 reps in 5 min, maybe possible, but I think you will have to pace yourself a little, hpefully you can see some top score before you go to see what you need to beat. I like to give myself a number to do unbroken for the first min or two, such as ten for a few rounds, then get in a zone of singles depending on how it feels at that point, if good then maybe some more unbroken, then finish w a sprint of as many paired up as possible. Thats my .02, definitely will take more pondering...I have faith in you, you will be great!

Got 4 hrs of sleep last night, went to the gym this morning at 5am.I did 1 set of OHS and 1 muscle up, laughed at myself and the situation I was in and pulled the plug. It was a disaster,soo tired from lack of sleep and sooo sore from the weekends workouts. Another learning experience. Sleep early tonight and back at it tomorrow :)

NotesA1. Stayed light because of my knee. They felt better as time went by, but definitely not 100% comfortable. I could have gone heavier, but definitely think it would have messed with my knee staying in the hole.A2. These felt pretty good. I really wanted that first set unbroken though. Working on a good transition from the top immediately into the kip for the next rep.B1. Did what Aimee did in the video on Catalyst. Could have gone much heavier, but didn't have Jerk Boxes and kept the weight on my back. Didn't want to come down with too much weight on my knee.B2. All unbroken. Last set a little challenging, but manageable. Glad I shaved my palms down last night or I would have some open palms today.Mash: Was pissed that I tripped on that 3rd round of Lunges...I would have had a low of 18 if it weren't for that. SitUps were the same as last time, but I was a lot more deliberate on the ROM today. Had my upper chest touching my knees and ensured that my shoulders and neck touched the floor on the way down.

Unit, I'm no Unit or Joey but here are my suggestions based on my experience. Your going to tear #1 up, fast and furious is it. #2, blast as many touch and go as you can, then back down to singles & doubles when you can fit them in.

My Isabel went from 9 min to 3 min in this last year. One difference was conditioning but the other was that this last go around, I blasted as many touch and go's as I could out of the gate and that was the key. Don't question your capabilities!

Thats my 2 cents anyway... Dude, your going to tear it up! Good luck, we'll all be cheering you on. I'm off to the gym now and looking forward to this workout!

I sory of disagree, Brent. I think if I were to do that WOD I would drop every rep. I did heavey squat clean grace (155#) in 3:14 and dropped every rep. It's a little different with the squat clean but I still think I would drop every rep... If you do decide to do some touch and go i wouldn't go anywhere near failure... Good luck buddy!!

Def cant go to failure on 5 min amrap, you would be toast, but Units got some good strength so I think he can do some unbroken for sure... my prediction is winning person will get close to 60...but Im not a betting man... although I should have put money on the saints, Damn

For the first WOD I think the key thing you want to do is be able to do everything unbroken. So with that said the first 3 movements are going to tire your shoulders out which I think will result in alot of people suffering on the OHS. And remember you also have burpees which will tire them out(unless you do it under a minute, wouldn't be surprised)

With the second WOD if it was me I would drop every rep. But I also weigh 145lbs. I think with that one since its an AMRAP you just want to keep moving for the whole five minutes. I would say drop every rep, but be on top of that bar after it comes down and just keep moving. Thats deffinitely a hard task to do when people around you are banging them out unbroken. But if it was me I think that would be the most effective way to do it.

Stephen / Joey / Brent / DJ...thanks y'all 4 the insiteful words!... I'm very appteciative 2 have y'all input... I've never done grace (closest things have been the 20 c&j in the OPT challenge 2 wod 4 and in the fall I did 30reps bw (187lb) c&j 4 time ~7:30) and the Isabel that we did recently (2:15) I did as all singles... I must say it's nice 2 not exert the energy controlling the wt on the way down... since then I've thought I could do this faster stringing triples 2gether... however... i keep reminding myself that strategy 4 30reps 4 time and 5min 4 reps may need 2 b different as one doesn't want 2 burn out early... jury is still out I suppose... I think I'll heed y'alls advice on WOD 1 and sprint (I not the best at burpees, so the fewer I have 2 do the better!)...again... thanks 4 the food 4 thought big dawg brothers, and I'll keep all y'all updated!...~gm2

This workout was brutal. I didn't eat much yesterday which I think contributed, and I got super light headed a few times -- I actually had to sit down. I also tried some NO Explode which I had from the old days... I'm throwing that crap out! No more chemicals for me. Screw that.

Dude, unit, don't even sweat it brother. You'll absolutely smash those. My advice would be to work out your recovery strategy. Like you've always done, you'll bring it during the workout... prep your food and post workout nutrition, and figure out a place you can relax your body and calm your mind.

"Luck is when preparation meets opportunity." You've prepared, and now you have your opportunity!

* NA did not attempt, being careful with ankle sprain, feeling better thought

Comments: Went super light on OHS to focus on tempo and balance. I would have complete MU unbroken but I got caught on the straps..dont ask how. CTB super tough. I can't remember that last time i went ctb.

A1. Felt good, weight is feeling better overheadA2. Wanted to be consistent, singles with 3-5 sec rest b/t.B1. good explosion.B2. Bar got a little slippery during the second set, otherwise good effort. Took a little more to keep the chest up toward 20.Tabata - with abmat. probably could have done 1-2 more reps each but I set a goal and stuck with it.

Here's something to consider for WOD 2... Check to see how bouncy the weight are. If you start dropping after every rep you may waste precious time if your bar moves a few feet and you have to chase after it/reset. At Rory's sectional last year during the last WOD when he started dropping the bar it took some big bounces.

It appears there is a common theme among us ladies that we all had ZERO energy today. I felt like S#^* and had no motivation and probably should have done what you did Ali and worked technique or stretched or something. I think i am so depressed about my friggn injury that i have been eating crap and that is not good - I have to smarten up! I did Sundays Wod yesterday and my pecs were so ridiculoulsy sore that getting that bar behind me for OHS was brutal got to 3rd set at 105# and muscle ups tried to do eight each set got about 5 in total. Decided to do tabata (these actually felt pretty good subbed air squats for lunges for knee and all sets were 18s and situps were all 15s just kept er steady) then pulled plug. I have had a sore throat for past three days too so I think i am fighting something. I will be better tomorrow...

KICK SOME ASS UNIT! You whoop ours all the time so no reason why you won't whip theirs!

A1.92#x8, 112x8, 132x5(f), 132x6A2. 6,1,1/4,2,2/4,1,1,1,1/3,1,1,1,1,1

B1.132#x10, 132x110, 152x10B2. 3 x Unbroken

C.22,22,21,21,20,20,20,20,18 (184)13,13,13,13,13,13,13,13 (104)

Overhead squats are coming along well. My left shoulder is getting more stable and the depth is good. My left shoudler is definitely the weak link in this movement.

M-Ups were frustrating today. Had no chalk or tape and the rings were slippery. I just couldn`t maintain the false grip. Regardless, left shoulder still a limiting factor when going to full extension and turning wrists outwards.

Unit, I think he who does the most unbroken from the get go will be victorious. They are going to get hard fast whether you do them unbroken or singles. The thing is, by the time your brain figures out how freaking hard it is getting, everyone else doing singles is thinking the very same thing but your already 7+ reps ahead of them. Stop just before failure as OPT had us doing several weeks ago, and start busting out singles until the whistle blows. My last 2 cents, I was in a rush earlier. We all have a lot of faith in your abilities so whatever you choose to do, we know you'll kill it! Ouuuu

'A' took forever for me today. Back in Sept. I got 3 MUs, then didn't try them again until yesterday, when i got 2 in a training session with Brett. It was very fitting that they were part of the WOD today as it gave me a chance to practice. As per Brett's advice I counted all attempts as a rep. In total I got 20 MUs tonight (1 in warm up too)!!!! I think the OHS suffered. I kept the rest between 'A1' and A2' pretty close to 2min, but the MUs took forever...and that was just fine by me! Brett, thanks so much for your suggestion as to how to approach the WOD and for your encouragement to persevere and do all 4 sets of 'A'.

A1. 40kgx8-40kgx8-45kgx6-45kgxgA2. I´m horrible of MU. Did 8 the round, (starting with bend arms)Got two the second round and one third round. Zero last roundB1. 20 kg unbrokenB2. Broke all sets 17/3-10/10-10/5/5

I ended up shuting it down here. Frustrating considering I woke up at 5 am to attack this and get back on track. Even with an extra long warm up I coulnt get it in gear. It's bad news when my wofe comes down lights it up and I'm still fumbling around trying to find my stroke.

I need to get over my mental block. OHS are much better and I need to not be so conservative. Tried to string together as many MU's as possible before hitting singles. CTB needs to improve, I just need to find the rhythm of it. Tabata felt good but think I could have done more on the sit up portion.

A1. 50kg/60kg/62,5kg/65kg. Felt much stronger here than in the competition. Took 4 min between sets, see under.A2. Been feeling something in the shoulder so i decided to do the smart thing and skip this one today. MU is nothing i need to practice so it feels okey.B1. 40kg/50kg/45kg. Did them to deep last time. Now more like a regular jump. Forgot the drive through heel que.B2. Unbroken x3. Felt strong. Butterfly first set, then a mix.

Good session. For the first time since my brake last week i felt like i had some gas in the tank. It's really interesting to experience how much you loose after a week. Wonder if it has positive effects in the long run though, to take rest weeks?

A1. 75#(7)/80#(7)/85#(6)/90#(6) started too light, should have gone heavier. Shoulders felt good and tempo felt good. wrists, not so muchA2. Sets of 3/2/2/1 Rx'd full extension (first one is usually almost strict and kipping on subsequent reps)B1. Bodyweight(didn't realize these were weighted)B2. Most sets were 7/5/3/2/2/1Lunges:13 to 16 per leg per roundSit-ups: 12 to 15 per round